Long distance cycling

33 Votes here (click stars to vote)

The definition of 'long distance' for you or for me or for someone else will always be completely different.

If you talk to a non-cyclist, 20 miles sounds like a long ride, but for an enthusiastic club member 100 miles might be a long ride.There are cyclists who regularly cycle much greater distances than this (Tour de France stages are often 140 miles or more).

For the sake of this article I'm thinking that a ride of four or more hours in the saddle is long, five or six is very long. Few of us have the time to ride for more than five hours in one session very often, even if we are physically able.

The intensity at which you cycle a long way is also important. Cycling a 'century' (100 miles) with a group of enthusiasts at 20 miles per hour is not the same as covering the same distance oevr the course of a day, stopping to take photos and have lunch etc. The first is not necessarily harder, but is certainly different.

As with all cycling, the key is to aim for steady progress in the run up to your long ride. If you usually cycle 25 miles maximum, you will find it very hard (probably impossible) to maintain anything like the same speed for 75 miles.

A significant part of the challenge, apart from leg fatigue, is that the sheer act of staying in the same position for such a long time is not easy. Aches and pains in your neck and back are common. So key to the whole practice is remembering to stretch, sit upright, cycle short distances standing (off the saddle) at regular intervals - ideally before the pain sets in. Regular arm rotations and shoulder stretching work wonders for avoiding the pain. Move your head from side to side and round and round. When cycling in a group I usually wait until I'm at the back of the group before adopting these ridiculous poses and stretches to avoid looking daft!

Over and beyond the normal challenges of training - strength, cadence, hill-climbing etc. - long distance cycling has the big extra feature that the training really consists of spending a long time cycling. The only good training for cycling a long way is to cycle a long way!

This is harder to fit in to a weekly schedule than most forms of training. Most of us can find an hour for an intensive training session, or a couple of hours for a decent hilly circuit, but regularly fitting in five hour rides as well is, well, time-consuming.

In reality it is very hard to increase distances covered by more than about 5-10% a week without suffering from overtraining or from injury. Second, as a one off you can usually manage about 25-30% more than your 'normal'. So if you plan to do a long ride, say 75 miles, in August (sponsored ride, charity ride, cycling holiday...) then you are aiming to be used to cycling 60 miles when the time arrives. Counting backwards this suggests that four weeks before that you should be happy cycling 45 miles, and eight weks before you should be confident at outings of 35 miles.

So you can see it is never too early to start planning! This will be much easier if you have cycled significant distances in earlier years, because your muscles and posture will adapt more quickly. If it your first time on a bike and you've just been cajoled into a long charity ride in a few months time - get training now!

Two of the major considerations for cycling a long distance are liquid and food. Carry at least two bottles of water - and still you will need to find more water, especially in hot weather. For food, typically your body only stocks enough 'fuel' for 1.5-2 hours of effort, and you will use perhaps 750 calories per hour (all numbers extremely variable, it's the principle that counts!) so you will need to carry or have access to sufficient resources to fill the gap - gels, energy drinks, dried fruits and a whole range of products are available. You will need them. Do not attempt to cycle for hours without food, your energy resources will run out and you will 'bonk' - lose all force - and soon be unable to continue.

Overall.

Cycling a long distance is challenging, but with a little bit of planning, and a lot of hours in the saddle, in no time at all you will be casually mentioning to people that you just cycled 80 miles, and enjoyed it into the bargain!

45 Comments

Simon makes this comment

Tuesday, 23 March 2010

Thanks for the info. I'm looking to do 110km at the end of May and had no idea how much to traing to over the coming months. This gives me a sense of the task ahead!

Better make sure I take more food than I had imagined as well.

Cheers

Simon
Arthur makes this comment

Sunday, 28 March 2010

I am cycling round the coast of Scotland (1300 miles in 15 days)in July to raise money for Christian Aid. I got into training 3 weeks ago and worked up to 100 miles a couple of days ago. I didn't cycle the next day as I was at work but felt ok.
I will need to average 88 miles a day for the event in July.
Any hints on how to train for this? Are shorter (25 mile) fast runs beneficial as well as endurance training?

Cheers

Arthur.
Crazy Chris makes this comment

Wednesday, 31 March 2010

Hi, we are a group of students from Edinburgh planning to cycle round Scotland. We worked out a route that is about 700 miles long. We are hoping to complete this in under 2 weeks. The problem is we have no real cycling experience and haven't started training yet. Is this an unrealistic challenge to attempt in the middle of May..one and a half months away!?

Cheers,

Crazy Chris and the Biking Boyth
Admin makes this comment

Wednesday, 31 March 2010

Arthur, I'd love to be able to help but I've never done lots of long back-to-back days like that myself. Assuming speed is irrelevant I think that you should be fine as long as you have done a similar distance a few times in the weeks precedingt the ride. The key wil be to pace yourself, taking it easy as often as possible and not killing yourself on the hills.
Good luck with it!
Admin makes this comment

Wednesday, 31 March 2010

Chris, same as the answer before, best advice is to take it very easy as often as possible. It's still going to be tough though - are you all fit sporty types or more beer and fags? It's going to make a big difference - a while ago I saw a heavy smoker set off enthusiastically and quit after a few miles. But assuming you're all quite fit and can motivate each other a bit I reckon it's possible - people on cycling holidays older than you often do 40 miles a day with no previous training.
I'd start training soon though, at least to get a bit used to it else your feet, backsides and backs might all be 'a bit sore'
Good luck for you as well!
Llyr makes this comment

Saturday, 01 May 2010

Me and 4 other friends are planning to cycle 200 miles in two days, (hopefully 10 hours or less a day) I was wondering whether I should buy a road bike or hybrid sports bike as it will be along a cycle path rather than roads, any tips? Thanks
Admin makes this comment

Sunday, 02 May 2010

If part of the route is on un-tarmaced surfaces I would definitely use a hybrid bike - some cycle paths are very well maintained and smooth, even tarmaced, but pretty often they are more gritty and gravelly which will be tough going with a narrow tyre road bike. In any event it will be more comfortable if speed isn't an issue and you are new to long distance cycling.
200 miles in two days for someone without a bike is quite a challenge, although 10 miles an hour makes it sound OK...I hope there's not too many mountains along the way!
mrpmac makes this comment

Sunday, 09 May 2010

Hi... i am biking by myself around the county of lincolnshire in august which is about 250 miles. I am hopin to cover this in 3/4 days. What sort of distance should i be covering in training for this... many thx
Admin makes this comment

Monday, 10 May 2010

I guess you have no speed requirement ie your goal is to complete 60-80 miles a day, however long it takes.
If so, I think 'time in the saddle' training is what you need simply to get used to riding a bike for, say, 5-6 hours a day. I would think if you can happily cycle 40-50 miles usually you should be fine, and you'd probably get away with a bit less - ideally on the same type of terrain as you will be covering (ie if there are lots of rolling hills, get used to lots of rolling hills...). I'd also try and do one or two rides (not straight before, at least a week or two before the main ride) of the same length as you will be covering each day - probaby not crucial but it will be a good sign that you are ready.
Good luck with it, fingers crossed for good weather!
Mark makes this comment

Thursday, 13 May 2010

Hi,

I ride 12 mile each way to work - every day and have done for over a year. So I put 120 miles a week, but I never really do rides much longer than 12 miles. I wondered if this would translate to being able ride 100 miles. I assumed it wouldn't.
Then I had a go, and found that I finished with a bit to spare. Obvioulsy then it is possible to do long distances without doing long distances in training, if you put the miles in that is

Mark
Admin makes this comment

Thursday, 13 May 2010

Thanks for sharing that Mark, I must admit I would have thought it was an impossible challenge without doing some mid-distance rides first. I'm pleased to be proven wrong!
Steve makes this comment

Wednesday, 19 May 2010

I'm in the same position as Mark - daily commuting and the possibility of a long distance ride looming.. (similar distances for both)
I will try to get the training miles in but am enough of a realist to know that famly life will get in the way of that to a certain extent.
Great article!
Admin makes this comment

Thursday, 20 May 2010

Well of course, you need to strike a balance: cycling comes first, then family, then work in a distant 3rd place
Thanks for dropping in and have a good ride!
Phil makes this comment

Sunday, 23 May 2010

I've (very recently) bought a road bike to start training for a 1,000 mile ride into Europe next year for charity. After only a couple of rides my backside is saddle sore. I'm sure I can't be the only one who has suffered in this way (perhaps I have a boney bum) but it's stopping me training at the moment. Any suggestions?
Admin makes this comment

Sunday, 23 May 2010

Phil, the first few rides can be painful but you should adjust quite quickly. Are you wearing proper padded cycling shorts? They make a very big difference.
There's no such thing as a bum that's too bony (I think!) but there are some saddles that just simply don't suit a particular person - your bike shop likely has a couple of saddles you could borrow to see if that is the problem.
Some people also use gel covers for their saddles (two of the people I ride with regularly use them) but usually I think getting a saddle that is a good fit is more effective, but it is worth considering if all else fails.
Lawrence makes this comment

Tuesday, 01 June 2010

I'm 50 and have been a regular cyclist for most of my life. When I was 16 I cycled to Cornwall and back from Durham with no specific training, no proper gear and no idea about nutrition! Even so, carrying full camping gear we still averaged about 90 miles/day, (riding all day, it has to be said!)

More recently, (2007), I did a solo 1000 mile camping tour in France and averaged 66 miles/day.

My advice to all of those people planning long rides is to get used to being in the saddle for several hours a day.

Use your gears to maximum effect. Avoid pushing hard in any gear as that is what kills your legs. When climbing, change down sooner and don't change up until you really are at the top. Don't push any harder than necessary. Even long climbs, in the right gear, needn't take much out of you. You just need to be patient.

Save energy whenever possible. If the bikes wants to freewheel, let it!

If you have no time constraints, then you have all day to do your 60, 80 or 100 miles. Figure on averaging around 10mph. Conservation of energy is key. LG.
Admin makes this comment

Tuesday, 01 June 2010

Great advice Lawrence, thanks for sharing. I especially like the point about not pushing in any gear - definitely good advice.
LEE O'SULLIVAN makes this comment

Friday, 18 June 2010

I am looking at completing a 100 mile bike ride for the charity Help for Heroes in September, so i have 3 months in which to train. i am currently deployed in Helmand, Afghanistan until September so all of my training will have to be on the Spinning Bike. I have a good level of fitness from mountain biking & running, just not sure how to structure the training. Do i follow a similar approach of short rides during the week then a "long ride" once a week?
Admin makes this comment

Friday, 18 June 2010

Short answer - yes, that would be ideal. Personally I find it quite hard (ie boring) doing more than about an hour indoors, so prefer to do an hour with quite intense intervals and very rarely do longer but if that's the only choice available it should work very well. Good luck with the charity ride.
Fred H makes this comment

Sunday, 20 June 2010

Signed up for a 900 mile in 10 days trip through Scotland, Ireland,Wales and England in September. Currently up to 60 mile single trips with variable lengths on top each week, would I need to increase the training distances, difficult,to cover the daily 90 mile average ? Biggest problem so far is my bum !! A little worried about repeating the distances again and again over 10 days, over 50 and should know better !

Cheers

Fred
Jamie makes this comment

Tuesday, 22 June 2010

I do long distance rides in the style of the Paris-Brest-Paris. In the UK these are known as "Audax" rides. The rides are typically 200,300,400 or 600km. They must be completed in a time limit but are not a race. There is an extensive calendar of events all over the world in this format.

The ultimate route is the Paris-Brest-Paris 1200km which is run every 3 years. The standard time limit for the "Touriste" group is 90 hours. The population of Northern France turns out en masse in the middle of the night to cheer on the worlds oldest cycling event.

For more info on the "Audax" style of long distance riding please see my blog

Link Text
Robert makes this comment

Friday, 25 June 2010

Great Blog. Stumbled upon while I was searching for training tips for my first long distance ride. I commute to work in bike regularly averaging 12 - 13 miles a day am planning to do a fund raising ride for an orphanage housing children affected by AIDS in Chennai,India. The ride will be from Cambridge to London which is around 60 miles.

So far 4 weeks into training and Your site has really encouraged me and gave me some great tips and I have 9 more weeks to train and have included most of your tips and other visitor's tips as well.

Thanks for great effort you have put in here...
Cheers
Rob
Admin makes this comment

Friday, 25 June 2010

Hi Rob, thanks for your kind comments and good luck with your charity ride, I'm sure it'll be a great day out
Martin makes this comment

Monday, 28 June 2010

So glad I stumbled on this site. I have been cycling for a couple of years now and like to take myself off for a couple of hours at the weekend. Recently did the london to brighton and I'm now eager to cycle from Brighton to Bournemouth which is about 100 miles. Any advise would be greatly appreciated, don't really have the time to train that kind of distance and want to complete it in a day.
Admin makes this comment

Monday, 28 June 2010

I reckon if you did London - Brighton OK and get out every week you should be OK. Read the advice from Lawrence a few posts above - using your energy carefully and pacing yourself is the key to success.
GeoSpectrum makes this comment

Tuesday, 29 June 2010

Lee, let us know how you get on. As a keen road cyclist returning to the sport I might be able to offer some advice along the way. I also have an intrest in Help For Heros as I work for a unit that trains people before they head out to your location.I'm in Stavanger Norway. Keep spinning!
Wardy makes this comment

Thursday, 01 July 2010

I did Lands End to John O'Groats without ever having cycled more than 40 miles a day. The first few days ended up being 70 mile, 80 mile, and then 102 miles, and whilst it killed me, you be amazed what your body can do if you're willing to stick at it. Currently planning a 130 mile ride next week and i don't really do more than 30mile a week at the moment. Mind you, not certain I can actually make that one...
Robin makes this comment

Sunday, 11 July 2010

For the past 15 months I've been commuting a 32 mile round trip, 3 days a week. My problem is, I commute Mon/Wed/Fri as I find trying to ride consecutive days causes too many aches and pains in my legs, I feel I need the day off inbetween rides. My commute has a few steep climbs and I average 1 hour each way with an average heart rate of 150 bpm (and it's always windy around Aberdeen), I feel I'm pushing it quite hard. I really want to comute 5 days but never been able to get over the aches and pains. Am I maybe pushing it too hard ?. It's in my nature to push it to increase fitness, but is this the wrong way to approach it ?. I am reasonably fit and spot on (if slightly below) my ideal weight.
Admin makes this comment

Tuesday, 13 July 2010

Hi Robin, I wouldn't of though 5 days a week would be a problem after 15 months of doing the same route - are you sure your bike is the right size for you and setup properly? Do you use a really hard gear and grind up the hills? An easier gear, pedalling faster, with a smoother action causes less leg strain.
It does sound like you might be pushing too hard as well - have you tried taking it just slightly easier and then see how you feel the next day?
Warren makes this comment

Saturday, 17 July 2010

This blog has been quite a help, but I just want some more advice. In May 2011, I am planning on cycling across Europe - from my hometown of Reading, to the Vatican City (via Eastern Europe), covering about 3,500 - 4,000 miles. I have previous fitness through the running of half marathons etc etc. During this trip, I hope to avoid any 'mountains' but would like some advice on what sort of bike I should buy (I am willing to pay up to about £700) and any good websites for route planning. What training schedule do you think I should undertake - I have already restarted running to rebuild up my core fitness. Any help would be very much appreciated.

Many thanks,
Warren
Admin makes this comment

Sunday, 18 July 2010

Hi Warren, I would guess you need some kind of 'cross' or 'hybrid' bike with the advantages of a strong light frame but bigger tyres and more focus on comfort, reliability and luggage carrying than a road bike. Unfortunately I don't know much about the best types of touring bike so can't recommend a particular model.
Re training, I think just spending quite a bit of time on the bike will be the most important thing, to get used to spending a long time in the saddle, rather than worrying about speed or high power.
david cross makes this comment

Monday, 19 July 2010

after completing a 65 mile bike ride (manchester-blackpool) a couple of weeks ago i must admit it was hard work but considering it was on a mountain bike i dont think this is a surprise, i am now investing in a roadbike for the manchester 100mile event i am expecting this to be a lot easier due to owning a roadbike, i have a good level of fitness i do circuit training 3 times a week along with spinning, i suffered from cramp last time i did the bike ride, but put that down to lack of snacks and electrolite drinks, can u give me any of advice for the 100.

regards dave
Lawrie Jones makes this comment

Tuesday, 20 July 2010

Hi, I just did 124 miles in 2 days up and down some serious inclines to get me ready for a 100 mile trip round the Brecon Beacons. I've got good core fitness from triathlon training, and I'm happy to say that the distance was difficult but the mental aspect is the biggest challenge. I drank 1.5 litres of fluid every couple of hours and chomped trough some serious flapjacks!

I'm doing over 200 miles per week in the run up to the event as well as swimming and running the odd 10k, so I'd hope this was ample training. What do you think?
Admin makes this comment

Thursday, 22 July 2010

David, Lawrie, sounds like you are both doing a good job already so there's not a lot of extra advice I can give.
David, you don't say how much you cycle apart from these long events, a road bike will make a difference but 100 miles is still a long way on a road bike if you don't often spend a long time cycling.
Craig g makes this comment

Friday, 23 July 2010

Hi, would really appreciate some advice please, we are putting a team together to do the JOGLE next year for cancer charities. The team is made up of experienced cyclists , current runners / fitness and a general sportsman (Me!. The concern I have is that the organiser wants to do it in circa 8 days which averages out about 110-120 miles a day. I am concerned that I will not have the time to get enough training in to do that level of daily mileage? How many miles a day do you think is achievable for something like this and is there any specific training that could help? Also what would be the best bike to get? many thanks
Admin makes this comment

Sunday, 25 July 2010

I think 120 miles a day for 8 days will be quite challenging if you haven't cycled much before, but a year should be plenty of time. I'd focus on longer rides rather than speed (presumably the 110 miles a day can be at quite a slow average speed?) to get your legs used to pedalling so far and get the rest of you (back, bum etc) used to it.
You need to at least be comfortable cycling 75 miles in a day without being completely done-in the next day a few weeks before the event, but I can't guess how much training time you might take to reach that level!
liam makes this comment

Sunday, 25 July 2010

I'm very keen on audaxing and strongly recommend a visit to their website for details of small informal events all over the UK most weekends. It's at www.audax.net.uk

To do an audax you don't need mudguards or luggage racks despite what you get told in quite a few places. Nor do you have to eat flapjack!

I have started blogging a little about some of the rides I have done over the years at http://soatrab.wordpress.com/ and I hope people find it encouraging that you neither have to be a incredibly fit or very rich to get a lot of fun out of long distance riding. It's all between the ears

Liam
Leanne makes this comment

Monday, 26 July 2010

hello, i am also hoping to do the JOGLE next year, i cycled alot until last year when i stopped due to ilness, im just about to start training again, aiming to go next July/August and need some bike advice, as i have no idea what to look for. im hoping to do it in 10 days, averaging 90 miles a day and any tips and advice would be welcome,
thanks
Simon makes this comment

Monday, 26 July 2010

How do you get the calories in when cycling 100 miles a day? It seems you need about 30 calories/mile, so 3,000 plus say another 2,000 or more for basic metabolism makes 5,000 - that's a lot of pasta!

I'm thinking of doing a solo ride from London to Gibraltar (c 1500 miles), so this kind of issue is high on my mind. French and Spanish cafes might not be fully conversant with the exceptional nutritional needs of the high-mileage cyclist.
Terry Miller makes this comment

Tuesday, 27 July 2010

JUST THINK THESE TOP TIP'S WILL HELP A LOT,THIS COMING FRIDAY I WILL CYCLE FROM PURLEY TO JUST OUTSIDE BOURNEMOUTH APPOX 90 MILE'S ,I CYCLE ALL YEAR TO WORK,SO WILL PACE MYSELF,HAS BEEN GREAT ADVICE!
THANKS TERRY
Lawrie Jones makes this comment

Monday, 09 August 2010

Hi, I just like to say that the advice on this page has been excellent and helped me through my 100 mile ride in the Brecon Beacons on Sunday August 8.

The mental challenge was by far the most stressful thing, it seems when adequately fuelled, your body can go on and on.

On to the next 100 miler!
Kate makes this comment

Monday, 16 August 2010

I've recently signed up to do a 400km ride across Kenya in February 2012. I've not riden a bike for about 15 years (I'm 2, I'm very unfit, trying to stop smoking and about 3 stones over weight. I'm going to use the training to speed up my weight loss. I've only done a couple of very short rides as I've not got my bike set up perfectly (my friend should be sorting it out in the next few days, he's a very experienced cyclist) We will be averaging 50 miles per day in Kenya with quite a lot of hills. I live in a hilly area so I can practice hills quite easily. I've found this website to be great, loads of advice. I just wanted to say thanks I'm a bit worried about the distance involved and the training I'll have to put in but it's all part of the challenge I suppose. Do you think 18 months is long enough to train, baring in mind I'm not fit at all? I'm going to start swimming soon and try spinning when my fitness levels get higher. Thanks again for all your tips x
Admin makes this comment

Monday, 16 August 2010

Hi Kate, sure, 18 months is plenty of time to get ready. Kudos to you for signing up to do something for a great cause, now the only challenge is to stick at the training. Even a short distance is very hard when you start but that passes pretty quickly, and if you can lose a bit of weight as well and cut down / quit smoking it will be even better. (I'm guessing that smoking is discouraged on a 'Women against Cancer' ride so that should help as well.)
400km in 5 days is quite a bit, but not too much, and you'll have no problems if you can just get out once or twice a week from now until then.
Jon makes this comment

Sunday, 22 August 2010

I used to cycle a lot 15 years or so ago, but priorities change as life develops and I hardly ever touched a bike since. However 5 weeks ago I decided to go for a ride on my sons mountain bike (He's 18 so it is the right size for me). It was 10 miles and took me an hour. I have stuck at it and am riding 40-50 mile hilly rides, and upto 60+ relatively flat rides now all on road. However the bike is a mountain bike with offroad tyres, front suspension etc and heavy. I have an old road bike I am in the process of getting back on the road. How much do you think the distances would translate from the mountain bike to road bike? I know I will find out myself when I go and do it, but want to have some indication of what I will be looking at.
One thing I will definitely be doing is taking the saddle from the mountain bike as I can quite happily spend 5+ hours on that now!
Admin makes this comment

Tuesday, 24 August 2010

Jon, its a long time since I rode a mountain bike so far on the road so it's hard to give a very accurate figure.
On hills your power/weight ratio is important so if your new bike is 5kg less you will increase this by about 5% (weight=bike weight+rider weight), which should translate into a small increase in speed.
Someone told me that changing from a steel road bike to a carbon fibre road bike increased their speeds by 10%, but the same change for me only increased averages by a couple of %.
So overall - I'd expect improvements but wouldn't like to guess how big they might be. A 'finger in the air' guesstimate makes me think I could cycle 25% further and 10% faster on a road bike than on my old mountain bike but as I haven't tried I might be way off!